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Daily motivation!!

Tuesday, August 05, 2008



This was in my email this morning and I found it the perfect motivation to get my day started! So what can I do today that will take me a step closer towards success? I will give the next 24 hours all that I have. I will take time to remember that this day only comes around once and therefore I need to enjoy where I am now in my journey; not looking ahead but rather focusing all my attention in the THIS moment and to cherish how far I have come.

Successful Action is Cumulative in Results
Max Steingart

Success is the sum of small efforts, repeated day in and day out.
Many people take the first step and stop.
Yet, with every additional step you take, you enhance immensely
the value of your first step.

All masters of success are chiefly distinguished by their power
of adding a second, a third and perhaps a forth step in a
continuous line.

There is no royal road to anything.
One thing at a time, all things in succession is the rule of life.
That which grows fast, withers as rapidly.
That which grows slowly, endures.

Do not despise the bottom rings in your ascent to greatness.

  
  Member Comments About This Blog Post:

MRSPRINCESS07 8/6/2008 12:00AM

  I so needed that! Thank you!

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KIMBEROU812 8/5/2008 5:06PM

    Great!! I love this!

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CCSDESTINY 8/5/2008 5:52AM

    So true!

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*MADHU* 8/5/2008 4:20AM

    emoticon emoticonfor sharing !

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Workout results 8/4 - 22 days to go!

Monday, August 04, 2008

Today was the start of a new week with new goals and it was a success! I ended up going for a short walk/run in the morning as the weather was so cool, it just seemed a waste not to go out there and enjoy it. My legs are pretty sore from of all things - the P90X yoga! It is not a high caloric burning exercise but is so effective and I think will be really helpful in keeping me flexible and for prevention of injuries. When I was finished with the yoga I felt exhausted and yet I felt as if I was full of energy!

Workout 1 - Slow walk/run - 25 min walk with 21 min non stop slow run. After my run I did a 20 min balance ball pilates DVD. Only burned 47 caloires with this one but it was a great stretch and the perfect way to start off my day.

Total time - 46.22 mins - Run only - pilates dvd - 20 mins extra.
Calories burned - 300- Run only - plus 47 from the pilates post run.
AHR - 62% Zone 2 , MHR - 78% Zone 3

Workout 2 - P90X Yoga DVD

Total time - 60 mins
Calories burned - 245
AHR - 52% Zone 1, MHR - 73% Zone 3

Workout 3 - P90X Shoulders and Arms with 30 mins of treadmill intervals.

Treadmill warm up 15 mins -

5 mins at 5.5 mph
2 mins at 6.0 mph
1 min at 6.0 mph and 10% incline
1 min at 6.0 mph
1 min at 6.0 and 10% incline
5 mins at 5.5 mph

Rounds 1 and 2 - P90X

Alternating Shoulder press - 40 reps total - 20 reps alternating each arm with 17.5 lb. dumbbells

In and out biceps curls - 32 reps with 17.5 lb. dumbbells

Two arm tricep kickbacks - 32 reps with 11 lb. dumbbells

Deep swimmers press - 24 reps with 17.5 lb. dumbbells

Full supination concentration curls - 45 reps total - 25 reps with 17.5 dumbbells, then second set of 20 reps with 25 lb dumbbells.

One legged bench dips - 50 reps

Treadmill intervals 15 mins -

5 mins at 5.5 mph
2 mins at 6.0 mph
3 mins walking at 3.5 and 15% incline
2 mins at 6.0 mph
3 mins walking at 3.5 and 15% incline

Rounds 3 and 4 - P90X

Upright rows - 35 reps total - 20 reps with one 25 lb dumbbell then next set - 15 reps with one 25 lb dumbbell

Static bicep curls - 52 reps with 17.5 lb. dumbbells

Two arm flip grip tricep kickbacks - 30 reps with 11 lb dumbbells

Seated two angle shoulder flys - 32 reps with 11 lb dumbbells

Crouching Cohen curls - 40 reps total - 20 reps with 17.5 lb. dumbbells and 20 reps with 11lb. dumbbells

Laying down tricep extensions - 30 reps with 17.5 lb. dumbbells

Front and lateral standing shoulder flys - 30 reps with 11lb. dumbbells

Congdon curls - 30 reps with 17.5 lb dumbbells

Side tri rises - 50 reps

Total time - 90 mins
Calories burned - 925
AHR - 78% Zone 3 , MHR - 94% Zone 5

Totals for the day -
Time - 216 mins
Calories burned - 1,517
Caloric deficit - will report back at the end of the day.....
Daily note - AWESOME DAY!!! I feel amazing! I pushed it today and it was worth every second!!

  
  Member Comments About This Blog Post:

ERIN1022 8/4/2008 11:07PM

    Wow, what a great workout!! You always inspire me to push myself.

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MRSPRINCESS07 8/4/2008 10:59PM

  Jen that is absolutely amazing!!! WOW!!! You're going to be such a stunner on your vacation! Dh has got himself some Eye Candy!

Great work!!! You really know how to get results!

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BGGARDEN 8/4/2008 10:45PM

    Working up to a nice 'jog' in my routine. I beefed up my walk time to 60 minutes and that feels great!

Looking forward to more goals tomorrow. Getting excited about vacation????

HUGS - Bren

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JFROGDIVA 8/4/2008 3:47PM

    Jen - Good job, but where do you find the time for all this???? I am doing good to get 90 min in on some days!!!! You are SO gonna be ready for your trip!!!!
Hugzz - Jae emoticon

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KAIJAI27 8/4/2008 11:48AM

    216 minutes!!!????
I can't compete with that!! But you do motivate me so thank you!!!!!!
Have a wonderful Monday!!
K

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KIMBEROU812 8/4/2008 10:50AM

    PHENOMENAL!!!

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CCSDESTINY 8/4/2008 10:24AM

    Still shaking my head in amazement! You kicked butt today!!!

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22 days to go! Weekly plan August 4th - August 10th

Sunday, August 03, 2008


I now have only 3 weeks until we leave and I am more determined than ever to make the most of this time. I need to be smart however and NOT over train so that I can be active and enjoy my vacation to its fullest!

This weeks plan is a little different in that I will be giving myself a break from my longer cardio workouts and will be focused on strength training and core work. I want to shock my body this week , I want to awaken my metabolism and give my body a challenge different than what I have become accustomed to.

My motivation for the week -

"I shall shape my future. Whether I fail or succeed shall be no man's doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsbility. Win or lose, only I hold the key to my destiny." -Anonymous

Goals for the week of Aug 4th - Aug 10th -

1. Wake up my body - morning 16 oz of water before eating
2. Yoga and Pilates - at least 30 mins a day - 5 days
3. No bread even whole grained, milk or processed foods of any kind.
4. 5 days of cardio, 4 days of strength training, 4 days of core work.
5. Maintain 500 - 800 caloric daily deficit.

Monday August 4th -

Workout 1 - Morning Balance ball pilates DVD - 30 mins
Workout 2 - P90X Yoga - 60 mins
Workout 3 - P90X Shoulders and Arms with ABX and 30 mins of incline pyramid intervals.

Tuesday August 5th -

Workout 1 - Morning Run outside 45 mins
Workout 2 - Power yoga with Rodney Yee DVD - 45 mins
Workout 3 - P90X Legs and Back with 30 mins of incline pyramid intervals and push up/chest work.

Wednesday August 6th -

Workout 1 - Morning Balance ball pilates DVD - 30 mins
Workout 2 - P90X Yoga - 45 mins
Workout 3 - Chest, Shoulders and Triceps with 30 mins of treadmill intervals and Butts and Guts DVD - Ab work

Thursday August 7th -

Workout 1 - Morning Run outside 45 mins
Workout 2 - Power yoga with Rodney Yee DVD - 45 mins
Workout 3 - Back and Biceps with 30 mins of treadmill intervals.

Friday August 8th -

Workout 1 - Morning Run outside 45 mins
Workout 2 - P90X Core Synergistics
Workout 3 - Butts and Guts DVD - all segments with 30 mins of incline pyramid intervals.

Saturday August 9th -

Workout 1 - Drill Max DVD - all segments or morning 45 min run.

Sunday August 10th -

Day off!!!

Ok, so this is the plan. Now it is up to me to get out there and MAKE IT HAPPEN!! I say we press on, stay strong and always remember to take it one day at a time. Forget about what happened last week, or last month and focus on what you can do TODAY to take you another step closer to your goal. You have been given a clean slate this morning - a chance to start over! Do not waste another second - get out there and LIVE UP TO YOUR POTENTIAL! !








  
  Member Comments About This Blog Post:

CCSDESTINY 8/4/2008 10:14AM

    Awesome Plan!! No doubt in my mind that you will conquer each goal!!

Have a terrific week!!

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MRSPRINCESS07 8/4/2008 9:29AM

  "You have been given a clean slate this morning" Definately what I needed to here thank you!!!! I always find important meaning in your blogs, thank you! Good Luck with this week's plan, I hope you really enjoy it! 3 weeks away, WOW, that is just too awesome!

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DEEANN8 8/4/2008 8:34AM

    Awesome plan. You are very motivated and motivating. How do you find time to do anything else?

Keep up the good work! emoticon

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ROSET491 8/4/2008 7:17AM

    Your plan sounds awesome! I have been doing the Power90 and will be moving up to the 3-4 phase in a couple weeks! I love the routines, go by so quickly! Starting today I begin the 200 AB routine! I saw the X series and it looked so intense! Here's to a good week!
Rose in PA

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A great reminder for all of us.

Friday, August 01, 2008


If you think you are beaten, you are,
If you think you dare not, you don't.
If you like to win, but think you can't,
It is almost certain you won't

If you think you'll lose, you're lost
For out of the world we find
Success begins with a fellow's will
It's all in the state of mind

If you think you are outclassed, you are,
You've got to think high to rise,
you've got to be sure of yourself before
You can ever win a prize

Life's battles don't always go
To the stronger or faster man,
But soon or late the man who wins
Is the man WHO THINKS HE CAN!

  
  Member Comments About This Blog Post:

SEEHOLZ 8/4/2008 4:44PM

    I think I CAN right now! I just need to keep thinking I CAN, I CAN, I CAN!!!


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NEED2LOSELOTZ 8/3/2008 9:11AM

    That was beautifully written. Thanks for sharing that inspiration.

Personally – when I hear sayings, I understand them in a "superficial" manner at first until it comes naturally from within.. I mean.. I think we're all intelligent (at least most are :))..but it's something else when your mind, body, and spirit truly believe what is invoked here. When there is balance between these three, there’s only happiness emanating from within.

For the longest time, I didn't really understand what it meant when I was told as a young kid - "reach for the stars, and if you fail - at least you're already up there".. I probably butchered the saying.
I may have been doing my best subconsciously…e.g. during exams, etc.. But to be (consciously) "actively" aware of my actions, where thoughts are the actions, is something different. There have been many times I’ve lived a “robotic” life. At times, I don’t even know how I drove home from work.

Recently, I was playing those fun "brain" puzzle games.. and I do have a competitive streak..so I was aiming to beat some of my colleagues at a friendly game.. and I noticed that it was hard to do that.. but when I changed my goal to reach a score WAY beyond my colleagues, I was able to beat them hands down.. the way the mind works is so interesting..

I think the point was that self-confidence comes from this simple phrase.. you do your best..with 100% commitment. it's easy to say, but when you're truly honest with yourself - the journey itself is rewarding.

thanks for posting.. and letting me ramble! ha!


Comment edited on: 8/3/2008 9:20:12 AM

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SIDSPARK 8/2/2008 9:05PM

    I love this! thanks!

emoticon emoticon emoticon

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IOWAGAL1957 8/2/2008 10:16AM

    emoticon emoticon

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TRES.B 8/1/2008 11:31PM

    Thank you for that, I really needed a lift

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JFROGDIVA 8/1/2008 8:38PM

    You always have such interesting blogs!!!! This is really true!!!! Mental attitude is so important!!!! Thanks for sharing!!!!
Hugzz - Jae emoticon

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SSUESM 8/1/2008 2:59PM

    I think I'll be running out of room on my frig because it's covered with so many wonderful poems and encouraging thoughts that SPark members share with one another. This was one of my favorites!

Thanks!

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KIMBEROU812 8/1/2008 12:11PM

    This is excellent!! Thanks for sharing with us!!

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BGGARDEN 8/1/2008 10:29AM

    Great way to start my morning.... Thanks for sharing this posting.
Happy Friday - Hope it was a good one for you.

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SHELLYMJ22 8/1/2008 10:20AM

    I REALLY REALLY REALLY needed to read this this morning.....THANK YOU THANK YOU THANK YOU!!!

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CCSDESTINY 8/1/2008 9:39AM

    I ♥ your little reminders!

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AMAZINGAMY14 8/1/2008 9:27AM

    Thanks for sharing. So true......

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DARREN_D 8/1/2008 9:10AM

    Cheers for sharing that. Words we can never get enough of. emoticon

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RIGHTNOW40 8/1/2008 8:59AM

  AMEN to every, single word in every, single line!
Blessings!
---Cynthia

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Workout results 8/1 - 25 days to go!

Friday, August 01, 2008

It is hard to believe that today is August 1st. This year is flying by, only 5 more months left in 2008 and I feel that I have so much I want to accomplish, I will get there, I just need to take it one step at a time.

Workout 1 - 31 mins of Cathe Butts and Guts DVD with 25 mins of running intervals.

Treadmill warm up - 15 mins

5 min at 5.5 mph
2 min at 6.0 mph
2 min at 6.5 mph
2 min at 7.0 mph
1 min at 5.5 mph
1 min at 7.0 mph
1 min at 5.5 mph
1 min at 7.0 mph

Walking lunges with 6.6 lb dumbbells
Deadlifts with 43lb barbell
One legged squats

Treadmill interval - 5 mins -

2 mins at 5.5 mph
1 min at 5.5 mph and 10% incline
1 min at 5.5 mph
1 min at 5.5 mph and 10% incline

Forward thrusting hammer punches
Squats with barbell - 43 lbs.
Side to side thrusting hammer punches
Free standing lunge squat combo
Firewalkers
Glute squeezes on ball

Total time 56.12
Calories burned - 521
HR - Avg. 73% Zone 3, Max - 96% Zone 5
Fitness note - I did not do the entire dvd this time but the running intervals added a great challenge.

Workout 2 - Windsor Pilates and Yoga combo

Total time - 30.23
Calories burned - 123
HR - Avg 53% Zone 1, Max - 68% Zone 2
Fitness note - This did wonders for my legs. The stretching felt amazing! I really need to start doing more yoga at least once a week.

Totals for the day -

Total time - 86.35
Calories burned - 644
Caloric deficit - 750

  
  Member Comments About This Blog Post:

KAIJAI27 8/1/2008 11:48AM

    Wow, girl!
you really motivate me! I hope you don't mind but I am going to put my exercise details in blog too. I guess I am a copy cat! :)
Have a wonderful Friday!
Kim

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